GVT off
SGHP Blitz on
Heavy Day
Ramp to 1RM of 305
5 singles with 285
Missed a couple of days. Going to make that up on the tail end.
SGHP
Very Heavy Day
Ramp to 1RM of 295
Mid pull to 325
Low pull to 355
Lets re-set and start over
SGHP Specialization
Heavy Day 1
135x2
155
175
195
215
235
255
275- 2RM
285x1
295
305 - 1RM
5 singles with 285
My traps feel magnificent.
SGHP Specialization
Very Heavy Day 1
135x2
185
205
225
245
265
285 - 2RM
295
305 - 1RM
Transition to mid pull
315
325
335
Transition to low pull
345
355
365
I love the SGHP. Taking a heavy weight and exploding off the blocks with it and feeling it go weightless for a split second at the top is very very satisfying to me.
SGHP Specialization
Heavy day 2
135
155
175
195
215
235
255
275 - 2RM
285
295
305 - 1RM
3x2 w 256
My hands are going to be shredded when I lift tomorrow.
I know that feeling and I agree that its very satisfying. Good work.
08/23/15
Can’t seem to stay on track. Missed a couple days last week. Starting my week off with High Incline BP.
Ramp to 3RM of 215, then did 3 sets of 6 with 185.
Hope I can get a full week in this time.
08/24/15
SGHP Heavy Day
Ramp to 2 RM of 295
Ramp to 1 RM of 315, a lesser man would claim the 325 that I almost got but missed a little low
5 singles with 295
I have noticed on this lift that you don’t gradually top out over the course of 2 or 3 sets. You hit the wall and when you are done, you’re done. I felt no difference between 275, 295 and 315, they all moved the same height and about the same speed, but then 325 was like hitting a wall.
SGHP SPECIALIZATION
VERY HEAVY DAY
2RM - 295
1RM - 305
MP - 325
LP - 365
SGHP
HEAVY DAY
2RM - 275
1RM - 295
3x2 - 255
We backed up a little bit today after getting after that ass yesterday. Maybe I will bounce back. I didn’t sleep well last night or eat well today. Try to do better.
Lets give it another go. If I can’t get it all in this time I am moving on.
SGHP
HEAVY DAY
135x2
155x2
185 x2
205x2
225x2
245x2
265x2
285x2
295x1
305x1
315x1
5 singles with 295
SGHP
VERY HEAVY DAY
135
185
205
225
245
265
285 - 2RM
295
305
315 - 1RM
MP TO 335
LP TO 375
I may have to wait until football season is over before I can do the SGHP program. In the meantime:
Layers style Incline BP from Pins
Ramp to 3RM of 235
Clusters w 235 - 7, 6, 6
5-4-3-2-1 HDL w 195
9/9
Clean Grip Pulls
I mauled my high pull buckets I was using as blocks so I tried to do clean grip high pulls in my power cage. I had the pins set too low and didn’t want to strip the bar to move them so it ended up looking like some sort of fancy shrug. Still hit traps pretty good.
Ramp to 3RM of 315
Clusters w 315: 7-7-6
Paused shrugs w 135: 3x5
Squat
Ramp to 3RM of 315
Doubles w 315 - 2-2-2
3x8 w 225
I rested no more than 15-20 seconds between. Knocked this out in no time.
Mid-Incline BP
Ramp to 3RM of 215
Doubles w 215 -2-2-2
3x8 w 155
9/16
Power Snatch
Bar x several
65 x several
75 x 2
95 x 2
115 x 2
135 x 2
145 x 1
150 x 1
155 x 1
SGHP
3 x 3 w 225
Shrugs
3 x 15 x 135
Hello there. Those power snatches and squats are looking like good, strong work.
[quote]gorillavanilla wrote:
Hello there. Those power snatches and squats are looking like good, strong work.[/quote]
Why thank you Sir. I have neglected squat for a while because, just to be honest, I hate it. However, one of my beach trips this summer made me realize that I didn’t want to be the guy who skips legs after I saw one of them in person.
Seated top half OHP from pins
Ramp to 3RM of 215
Doubles clusters with 215 x3
Hard 8s with 155
Given that I am almost 44 years old and have no intention of entering an overhead press contest any time soon I may swith forever to the top half version. My shoulders are just as pumped as with a full ROM, maybe more so due to the heavier weight, and I may save some wear and tear.